Men's Fitness

Super nuts and seeds CACAO NIBS AND DARK CHOCOLATE

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Yep, chocolate. Cacao nibs, the plantbased source of prepared chocolate, have a high flavonoid content – comparable to that of tea, grapes, and berries – as well as fibre, iron and copper. They’re subtly bitter but contrast well in sweets and even on pasta (in place of breadcrumb­s) or in salads for a nice crunch.

With prepared chocolate, the key is finding the darkest chocolate you can still enjoy (aim for 70% cocoa solids minimum), then eating it daily in moderation as a snack or dessert.

PISTACHIOS

Very low in calories (30 pistachios have only 100), pistachios are also one of the only nuts to contain the carotenoid­s lutein and zeaxanthin.

CHIA SEEDS

An Aztec staple, chia seeds provide calcium, omega 3s and antioxidan­ts. They can absorb about ten times their weight in liquid, so they make a great pudding. (Mix with coconut or almond milk and leave overnight.) Tiny and almost tasteless, they can also be sprinkled on anything or coated on meat or fish as a crust.

ALMONDS

Like tomatoes, eggs, and onions, almonds are a good source of biotin, a B vitamin crucial for fat and sugar metabolism. Unsweetene­d almond milk (sub it in for dairy) is almost as nutritious as whole almonds.

WALNUTS

High in omega 3s, copper, manganese and vitamin E, walnuts also contain phytonutri­ents found in few other foods, like juglone (a possible cancer fighter) and morin (which may combat Alzheimer’s and diabetes).

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